Vegetables

Foods you might choose from this group, and their serving sizes, include:

3/4 cup (180ml) vegetable juice

1/2 cup (120ml) broccoli, carrots or other vegetable, cooked or raw

1 medium baked potato

1 cup (240ml) raw, leafy vegetables (salad greens)

Eating a variety of vegetables gives you a good nutritional balance. Eat at least one vegetable a day that is high in folic acid, such as green leafy vegetables.

Fruit

Some foods you might choose from this group, and their serving sizes, include:

1/2 cup (120ml) canned or cooked fruit

3/4 cup (180ml) grapes

1/2 cup (120ml) fruit juice

1 medium banana, orange or apple

1/4 cup (60ml) dried fruit

Include one or two servings of a fruit rich in vitamin C, such as orange juice or orange slices. Fresh fruits are also a good source of fiber. Fiber is important during your pregnancy if you suffer from constipation. Orange juice is high in folic acid.

Protein

During pregnancy, you need protein for growth and development of the embryo/fetus and growth of your placenta, uterus and breasts. The recommended amount of protein in pregnancy is 6 to 7 ounces (168 to 196g) a day.

Foods you might choose from this group, and their serving sizes, include:

2 tablespoons (30ml) peanut butter

1/2 cup (120ml) cooked dried beans

2 to 3 ounces (56 to 84g) cooked meat

1 egg

Poultry, fish, lean cuts of red meat, dry beans, eggs, nuts and seeds are all good sources of protein.

Carbohydrateâ€”Bread, Pasta, Cereal, Rice

There is no recommended dietary allowance (RDA) for carbohydrate intake during pregnancy. Most physicians believe carbohydrates should make up about 60% of the total number of calories in your diet. If you eat 2000 calories a day on average, you would consume about 1200 calories as carbohydrate calories.

Foods you might choose from this group, and their serving sizes, include: